Vitamin B12 recommended daily

The RDAs for vitamin B12 have recently been raised in the US.

Men

Women

Pregnancy

Lactation

USA

2.4 mcg

2.4 mcg

2.6 mcg

2.8 mcg

UK

1.5 mcg

1.5 mcg

2.0 mcg

Australia

2.0 mcg

2.0 mcg

3.0 mcg

2.5 mcg

Vitamin B12 is available in several supplemental forms, both oral and injectable. Cyanocobalamin is the main synthetic form and has a cyanide molecule attached. Methylcobalamin is one of two active forms of vitamin B12 and may be a more effective supplement.

Vegans are at particular risk of vitamin B12 deficiency and may need supplements. Vitamin B12 tablets should be taken one hour before food for optimal absorption.